Cornmeal-Crusted Chicken with Pepin Sauce

Cornmeal-Crusted Chicken with Pepin Sauce

8 Reviews
From: EatingWell Magazine, September/October 2007

Tomatillos and pepitas form the basis for pepian sauce—one version of Mexican mole. Make it a meal: Serve with beans and rice and shredded cabbage tossed with Creamy Lime-Chile Dressing.

Ingredients 4 servings

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  • 4 tomatillos, husked and rinsed
  • 1/4 cup diced onion
  • 4 tablespoons pepitas, (see Tip), divided
  • 3 tablespoons chopped fresh cilantro, divided
  • 1 clove garlic, peeled
  • 1/2 cup reduced-sodium chicken broth
  • 1/2 teaspoon salt, divided
  • 2 tablespoons reduced-fat sour cream
  • 4 boneless, skinless chicken breasts, (1 1/4 pounds), trimmed
  • 1 large egg white
  • 2 tablespoons water
  • 1/2 cup yellow cornmeal
  • 3 teaspoons canola oil, divided

Preparation

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  • Ready In

  1. Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
  2. Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
  3. Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
  4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.
  • Tip: Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Nutrition information

  • Per serving: 282 calories; 12 g fat(2 g sat); 2 g fiber; 16 g carbohydrates; 28 g protein; 14 mcg folate; 66 mg cholesterol; 2 g sugars; 0 g added sugars; 134 IU vitamin A; 5 mg vitamin C; 35 mg calcium; 2 mg iron; 460 mg sodium; 408 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 3 lean meat, 1 fat

Reviews 8

March 11, 2013
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By: Supernova
This was delicious! The chicken was thin and perfectly cooked, the crust was crunchy and flavorful. Then there is the sauce. The sauce has this wonderful tangy and salty quality that is truly lip-smacking good.
October 13, 2010
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By: EatingWell User
My husband has made this a couple times and it's amazing. The sauce is so good although we use regular tomatoes instead of tomatillos about 1/2 the time.
November 10, 2009
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By: kelley.borer
We really enjoyed this meal, the sauce was OUTSTANDING. We served it with rice and black beans and I ended up covering the rice in the sauce because it was so delicious. I really liked how moist the chicken was
September 25, 2009
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By: EatingWell User
I made this recipe with roma tomatoes instead of tomatillos (because I have no idea what tomatillos are and could find none at the market) and the sauce was amazing. I had quite a bit of the sauce left over and put it on several other dishes throughout the week because I enjoyed it so much. Courtney, San Diego, CA
September 25, 2009
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By: EatingWell User
My family liked this so much that it is now made a least once a month. My husband had a heart attack in Dec 2008 and was told to lose weight. So we joined WW and I am always looking for new receipes to keep us both losing weight. As of Jun 2009 my husband has lost a total of 45.6 pounds roughly. So if you need great recipes this is the place. Shelly, Oklahoma City, OK
September 25, 2009
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By: EatingWell User
Great recipe! The sauce is wonderful and the recipe is fast, easy, and delicious. S.B., Atlanta, GA
September 25, 2009
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By: EatingWell User
I love this recipe! I've made it several times, and it always turns out delicious. The sauce is wonderful! Julia
September 25, 2009
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By: EatingWell User
Love the flavors of this sauce, in fact I doubled the sauce recipe and used it as part of the liquid in my rice... awesome! Anonymous, Hillsboro, OR